16 Jan WOD – Monday 16 January 2017WodBlog | Admin
To be done 30 minutes before class
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/2/2017 and try to go heavier.
Do Beyond Rx’d programming for the day.
Rest 10 minutes
– calories Assault Bike
– Pull ups (chest to bar)
– Goal is to finish in under 4 minutes. Go hard and hang on! This will feel a lot like Fran……
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.